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Training Log Archive: O Steve!

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Mt Bike3 3:53:54
  trail running1 1:20:00
  Run1 1:05:07
  exercise bike1 1:00:18
  Hike1 1:49
  Total6 7:21:08

» now

Sunday Oct 2, 2016 #

Mt Bike 1:29:12 [3]

...Ive said it before and I will say it again....elm creek single track is the perfect workout for me.....this trail that delivers a great workout and fun more than any other in the twin cities for me....Leb is close but I think Elm Creeks is it for me....

perfect weather at 70F, no wind....

objective: firm endurance workout for fun and build ski race endurance....did both perfectly....

beginner loop 14:43 131 HRA
inter loop with easy in and including the tri drop section for the first time 1:10:18 147 HRA....(drop loop appx 1:00?)

Saturday Oct 1, 2016 #

trail running 1:20:00 [3]
ahr:125 max:142

objective endurance run on trails to start to build a bit of leg strength for skiing as well as continue to build some run endurance...

Ran the bog and brownie single track...4 minutes run/1 minute hike.....

went well but I would have like to have seen a HR avg of 132 or so as opposed to caution on the single track lead to a slightly reduced effort.

Hike 1:49 [3]

cool down walk

Friday Sep 30, 2016 #

Mt Bike 1:20:34 [3]

using the mt bike for fun and xc ski prep....

bike to the North wirth loop for 2

20:44 132 avg
19:44 141 avg (decent)....good lower tempo single track for keeping it fun.

Wednesday Sep 28, 2016 #

Run 1:05:07 [3]
ahr:128 max:160

objective: longer tempo workout to benefit run speed and ski race training.....this was a solid one. I am going to start these entries with the main set and describe the warm up later....

was going to run 400's but thought I need to build endurance for skiing.

main set 2 x 2000 @ tempo pace determined by PE...St Louis Park track

12:33 146 HRA (152 end)
4:46 walk 400 slowly (119 HRA) recovery
12:43 148 HRA (152 end)

fairly classic tempo workout structure..

comments: cool weather (64F and overcast, and this is want PE yielded. Yes, its slow. A ran the "comfortably hard" pace for tempo. This is where I am at this moment.

warm up was:

3 400's run 100/walk 100

run 100/walk 100


run 200/walk 100


run 300/walk 100


run 400/walk 400


cool down

walk 400


Tuesday Sep 27, 2016 #

Mt Bike 1:04:08 [3]

did the Glenwood all dirt some intensity on the hills in Glenwood and Bog, (cant really prevent some firm efforts if I want to get up the hills)...I wanted to get out on some new singletrack but the new Lake Rebecca was closed due to the much rain lately.....

the objective was to get some firm efforts in to help with ski season but leave enough for some track work on the run tomorrow....accomplished....

Monday Sep 26, 2016 #

exercise bike 1:00:18 [3]

no trails for mt biking so another recovery workout on my dead legs....still recovering....from what?

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